MS Dead Strength and Agility #1

Circuit x 3

These exercises are intended to help maintain strength, balance and endurance. Complete the first four as a circuit, rest, then do the next four.

Set	Reps	Load	Tempo
1	10	Moderate	Controlled
2	10	Moderate	Controlled
3	10	Moderate	Controlled

Use dumb bells: watch that your lumbar spine remains arched

Set	Reps	Weight	Tempo	Rest
1	5 ea	Light lbs	Controlled	30 sec (h:m:s)
2	5 ea	Light lbs	Controlled	30 sec (h:m:s)
3	5 ea	Light lbs	Controlled	30 sec (h:m:s)

Use a light kettle bell or dumb bell. Keep your hips up during the transition from supine to kneeling.

Set	Reps	Intensity	Tempo	Rest
1	5 or AMAP	6-8 RPE	Controlled	30 sec (h:m:s)
2	5 or AMAP	6-8 RPE	Controlled	30 sec (h:m:s)
3	5 or AMAP	6-8 RPE	Controlled	30 sec (h:m:s)

Use a heavy band to assist you.

Set	Reps	Tempo	Rest
1	5 ea or AMAP	Controlled	30 sec (h:m:s)
2	5 ea or AMAP	Controlled	30 sec (h:m:s)
3	5 ea or AMAP	Controlled	30 sec (h:m:s)

Watch your form. Modify it by down kneeling push ups if necessary.

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	30 sec (h:m:s)
2	10	Moderate	Controlled	30 sec (h:m:s)
3	10	Moderate	Controlled	30 sec (h:m:s)

Set	Reps	Tempo	Rest
1	10	Controlled	30 sec (h:m:s)
2	10	Controlled	30 sec (h:m:s)
3	10	Controlled	30 sec (h:m:s)

Set	Reps	Tempo	Rest
1	10	Controlled	30 sec (h:m:s)
2	10	Controlled	30 sec (h:m:s)
3	10	Controlled	30 sec (h:m:s)

Set	Reps	Tempo	Rest
1	10	Controlled	2 min (h:m:s)
2	10	Controlled	2 min (h:m:s)
3	10	Controlled	2 min (h:m:s)